7 sets of:
- Power Clean.
- Front Squat.
- Push Press.
- Back Squat.
- Back Push Press.
--- 60/40 Kgs.

"ANNIE"
50-40-30-20-10 reps for time of:
- Double unders.
- Sit ups.

For time:
Por parejas.
- 100 Deadlifts (80/50 kgs).
- 100 HSPU.
- 100 Power Cleans (45/25 kgs).
- 100 Ring Dips.
- 50 Power Snatches (35/20 kgs).
- 100 Push ups.
- 100 Sit ups.

3RFT
- 21 Pull ups.
- 15 Thrusters (40/25 kgs).
- 9 Box jumps (24"/20").

EMOM 12 min:
- 10 Kb swing (24/16 Kgs).
- 4 Weighted pistols.
- 4 Burpees over the Kb.

AMRAP 15 min:
- 10 Wall ball shots (9/6 kgs).
- 10 Med ball push ups.
- 2 Muscle ups.

Front Squat
2 -2 -2 -2 -2 -2 @70%

1 min ON / 1 min OFF:
- Tyre flip x 2.
- Sit-ups.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb).
- Toes to bar.
- Global Trainer push-ups.
- Box Jumps.
- Pistols.
- Pull Ups.
- Handstand hold.
- Burpees (touching the rings)
- Rope climb.

1 min ON / 1 min OFF:
- Tyre flip x 2.
- Sit-ups.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb).
- Toes to bar.
- Global Trainer push-ups.
- Box Jumps.
- Pistols.
- Pull Ups.
- Handstand hold.
- Burpees (touching the rings)
- Rope climb.

For time:
100-90-80-70-60-50-40-30-20-10 reps of (choose the exercise you want in any order):
- Sit-ups.
- V-ups.
- Toe touches.
- Bicycles x2.
- Flutter kicks x2.
- Hollow rocks.
- Back extensions.
- Back plank hold.
- Lateral crunches x2.
- Russian twists x2.